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thegergos
03-15-2018, 10:58 PM
Hey Guys,

I've been gyming for about 3-4 years now and just feel like i've never really had a good body.

I have gone from 'bulking' which lead to a fair bit of fat gain and not really much strength, to doing a bit of a cut with a personal trainer and tightening up my diet.

At the moment, im on 87kg and my diet is this:

Breakfast
4 eggs scrambled
2 slices wholegrain brown bread
Smashed avocado

Meal 2 - Smoothie (had in the morning on non training days or after workout on training days)
1/2 cup of oats
250ml almond milk
1 serving WPI protein powder
Banana
Water

Meal 3 - Lunch
1 cup brown rice
150-200gm Chicken (usually grilled or poached) OR 150-200gm Salmon
Serving of greens (usually lettuce or broc****ni)

Meal 4 - Snack
2 slices wholegrain bread
Smashed avocado
100gm lean turkey breast

Meal 5 - Dinner
1/2 cup of brown rice
150gm-200gm chicken or fish
1 serving of vegetables

Meal 6 - Dessert
200gm greek yoghurt
handful of almonds
1 cup of oats
serving of protein powder (WPI)

That totals around 13,000kj (3130 calories) and the macros are 280g protein, 102g fat, 256g carbs

My workout routine is:

Chest and biceps day
Bench Press (4 sets x 10,8,8,8)
Incline Bench Press (4 sets x 10,8,8,8)
Incline Flys (4 sets x 10,8,8,8)
21s (4 sets)
Standing Bicep Curls (4 sets X 8,8,8,8)
Hammer curls (4 sets X 8,8,8,8)
Crunches (4 sets X 30 seconds)
Machine crunches (4 sets 15)

Legs and Shoulders
Romanian deadlft (4 sets x 10,10,8,8)
Leg press (4 sets x 10,10,10,10)
Seated calf raises (4 sets 15,10,8,8)
Barbell Squat (4 sets x 10,10,10,10)
Leg extensions (4 sets x 10,10,10,10)
Dumbbell shoulder press (4 sets x 15,12,10,8)
Shoulder raises (4 sets x 10,10,10,10)
Rear delt flys (4 sets x8,8,8,8)

Back and Tricep day
Bent over barbell rows (4 sets 15,12,10,8)
Chinups (4 sets til failure - usually around 10-12)
Wide grip pulldowns (4 sets x 10,8,8,8)
ez bar skullcrusher (4 sets x 15,12,10,8)
Close grip barbell bench press (4 sets x 15,12,10,8)
Dips for triceps (4 sets with 10kg weight x 15,15,15,15)
Plank (4 x 1 min)
Russian twists (4x 30 seconds)

Cardio day/functional workout.

45 minute functional workout. This consists of 8 exercises (box jumps, trx pulls etc) and I do each exercise for 30 seconds with a 25 second rest in between. I then complete 4 circuits in total with 2min in between each circuit. It tkes approximately 45-47 mins to complete.

Im not sure what to do. I've been stuck on this weight for a while and not really progressing or seeing any gains. What are the suggestions to take my body to the next level?

Thanks,

Tom

gbullock32
03-16-2018, 12:31 AM
Eat less, move more, or both.

BrightonBomber
03-16-2018, 01:03 AM
If your weight isn't changing then you're eating at maintenance and need to adjust calories, up them to gain or reduce to cut, depending what your goal is now.

LouStotes
03-16-2018, 03:16 AM
What is your current goal?

Gain muscle with minimal fat gain = small calorie surplus.

lose fat while maintaining lean mass = 10% calorie deficit.

weight management is all about calories. Input and Output.

as for your protein try to have that at around a grab per lb of mass.

fat intake at around 25% of your calorie intake and the rest made up of carbs (dont go over board).

Nedo
03-16-2018, 04:49 AM
I would be slashing those carbs way down. To like 100-150g and timing the bulk of them prior to workout from a whole grain source. You eat alot of cals, it is no surprise that you ain't losing. You could also save a few bucks by incorporating salads with olive oil instead of consuming pricey avocados everyday.